Just Try Walking

While some fitness enthusiasts relentlessly seek out the latest, trendiest
exercise crazes, many others are returning to good, old-fashioned walking
to help them feel great and get into shape. Whether enjoying the wonder
of nature, or simply the company of a friend, walking can be a healthy,
invigorating experience. And thanks to its convenience and simplicity,
walking just might be right for you too, according to the American Chiropractic
Association (ACA).

Benefits

You don't need to become a member of an expensive gym to go walking. And
except for a good pair of walking shoes, it requires virtually no equipment.

"A sedentary lifestyle has debilitating influence on people's health as
they age" says Dr. Jerome McAndrews, national spokesperson for the ACA. "Exercise
is imperative." Walking accomplishes all of the following and more:

Improves cardiovascular endurance

Tones muscles of the lower body

Burns calories: about 80 if walking 2 miles per hour, and about 107 if
walking 4 1/2 miles per hour

Reduces risk of heart disease

Shoes

The first item of business when beginning your walking program is to select
the right pair of shoes. Dr. McAndrews recommends the following tips:

Make sure the shoes you purchase fit properly. The balls of your feet
should rest exactly at the point where the toe end of the shoe bends during
walking. Avoid high-top shoes, that, often cover the entire ankle, limiting
your foot's ability to move freely and naturally. Opt instead for shoes
that offer your ankle a fuller range of motion.

Select shoes with plenty of cushioning in the soles to absorb the impact
of your walking.

Getting Started

Walking just 12 minutes every other day can offer important health benefits.
Walking 20 minutes every other day is even better. But in order to increase
your longevity, try to eventually work up to 30 minutes, five days per
week. The following tips should help you get started safely and smoothly:

Move your arms freely, in coordination with the opposite leg.

Don't stoop your head or look down as you walk. This will challenge the
normal forward curve of your neck, which, in turn, will cause you to
carry your weight improperly.

Don't carry weights or dumbbells while walking.

They're better used as a separate part of your exercise regimen. If you
do carry weights while walking, be sure that they are light enough that
they do not interfere with the "rhythm" of your arms and legs; in order
to counterbalance the body, when your right arm moves forward, the left
leg should be moving forward, etc.

Expect a little soreness in the thighs and calves for the first week or
two. If you experience more than soreness, check with your doctor of
chiropractic.

Walk briskly, with "purpose." Simply "sauntering," while relaxing and
enjoyable, is not an effective form of cardiovascular exercise.

Keep in mind that, if you have not previously been physically active,
you should consult your doctor before. Begin slowly with a walk of perhaps
half of a mile at a pace that does not cause discomfort. Continue this
for about two weeks, then start to increase the pace and length of time
walking. Eventually - depending on your age - you can build your "target" heart
rate/pulse to either 120 beats per minute or, if younger, as many as 140
beats per minute. For the average adult, a heart rate of 120 beats per
minute would require walking at about 2 miles per hour, while a heart rate
of 140 beats per minute would require a pace of 4 1/2 miles per hour.

HYDRATION

Drink 10 eight-ounce glasses of water a day to help keep the kidneys active,
dilute and remove toxins from the body, and replace lost fluids. (Coffee,
tea, soft drinks and alcohol are diuretics/dehydrators. Don't substitute
them for water.) If you perspire during walking, you may need to drink
even more.

Surfaces

Some walking surfaces are better than others on your musculoskeletal system.

Walking on a cushioned or rubberized track is ideal, because the cushioning
of this type of track absorbs most of the impact of your walking. Many
recreation centers offer this type of track free of charge.

Grass is another good surface, but watch out for hidden dips or holes
in the ground. Walking on a surface with no give, such as concrete or a
mall floor, is not your best choice, because this type of surface will
not absorb much of the impact your body will experience. If you do choose
to walk on such a surface, be extra careful to select highly cushioned
shoes.

Pain and Injury

Dr. McAndrews explains that while you may experience pain or injury in
a particular area, such as a knee or a hip, the root of the problem may
lie somewhere else. "Injuries of this nature are not regional, or isolated,
but systemic," says Dr. McAndrews. "A problem in the foot or ankle can
create an imbalance in every step, leading to discomfort or injury that
moves to the knees, hips, low back, or elsewhere." If you suffer from pain
beyond typical muscle soreness, your doctor of chiropractic can diagnose
and treat your pain or injury and get you back into the swing of your walking
routine.

Our patient forms are available online so they can be completed in the convenience of your own home or office.

Office Hours

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Thursday

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Day

Morning

Afternoon

Monday

Tuesday

Wednesday

Thursday

Friday

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Sunday

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7:30 - 1

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Testimonial

I started seeing Dr. Ang when she was associated with the Wellness Connection in Shawnee Mission, Ks. I had a couple of unpleasant experiences with other chiropractors, but a coworker gave Dr. Ang a glowing review so I decided to give her a try. I have been seeing her for about six years and she has helped me through many health related problems. She has helped me to understand so many things about how the body works and heals itself and how we can actually spare ourselves from many health problems. How refreshing--a doctor who keeps you from being sick! I truly believe my good health is a result of listening to her advice (though it may take awhile to get it through my head) and regular chiropractic visits. She is a very caring and concerned individual, not only with physical care, but also her patients emotional and mental well being. I now have my entire family receiving chiropractic care from Dr. Ang. We couldn't get along without her!